Your Plant-Based Weight Loss Manifesto

Are you struggling to lose weight on a plant-based diet? For many, plant-based diets and weight loss are synonymous, but for others, simply eating more plants just won't cut it. Many plant-based weight loss hopefuls are missing structure and strategy that goes beyond merely "eating more plants"

In this post, I'm going to share my notes from my recent video Plant-Based Weight Loss Manifesto. I hope these notes provide you with a blueprint and the nuanced tactics that you're currently missing. 

Check out the video below for a detailed explanation of the following notes.


6 Key Rules For This Manifesto

  • No calorie counting
  • Feel full eating
  • No extreme exercise
  • Sustain results
  • No crash dieting
  • Health improvement

3 Pillars To Success

  • Food
  • Exercise
  • Mindset 

Pillar 1: Food

  • Fibre & nutrient focus: brown rice, oats, lentils, beans, peas, berries and vegetables (nuts and seeds are high in fibre but also high in calories)
  • 1 potato-based meal daily; jacket spuds, wedges, stews, etc. 
  • Tofu & tempeh max. 3 x per week
  • 1 meal out per week max. — no dessert!
  • Fruit-only meals 2 x per week (increase if progress flatlines) 
  • Wholewheat bread, pasta, processed cereals acceptable - but be mindful! 
  • Fat content - 15-20% of overall calorie intake

Pillar 2: Exercise

  • Focus on steady-state cardio; walking, light jogging, yoga, zumba, swimming, cycling, tai chi, rowing machine, cross-trainer 
  • Benefits of steady-state: less chance of injury, more doable for beginners, don’t stoke appetite as much as HIIT
  • Frequency over volume
  • 2 hours per week for beginners, 3 hours for intermediates 
  • Graduate from least moderate to moderate as you go

 Pillar 3: Mindset

  • Feel deserving of weight loss success 
  • Become aware of emotional eating vulnerabilities 
  • Learn how to distinguish between physical and emotional hunger
  • Learn to stop using food as a tool
  • Deploy patience
  • Journalling


Tired of trying to figure out weight loss on your own? CLICK HERE to learn more about my coaching program where I help vegans & plant-based dieters lose their first 20lbs, keep it off and create sustainable habits!